by CFS | Mar 3, 2019 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Push Press WOD 3 Rounds of 1 Minute at each exercise Row for Calories Push Press Hang Power Clean Box Jumps 1 minute rest Post WOD: CHALLENGE: Max Pull...
by CFS | Mar 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Dumbbell Snatch. Skill: pull-ups. Prep your option for the WOD. Butterfly, kipping, or jumping. WOD: Double Dutch Teams of 2. Athletes will complete full rounds before switching. Option 1 Opens AMRAP 20 5 Pull-ups 10/7 Calorie...
by CFS | Mar 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Saddle Sores” for time Option 1 Opens 20 down to 1 by 1’s.(20,19,18,…) Walking overhead lunges (recommended (45,25) 10 Burpees Between Each Set of Walking overhead lunges....
by CFS | Mar 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation...
by CFS | Feb 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Opens Work out 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars...
by CFS | Feb 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Shuffle the deck WOD: Deck of Cards Alternate movements each card. 1. Russian Kettlebell swings (Feel comfortable swinging 10 reps) 2. Med-ball partner pass x 2 3. Mountain climbers x 2 4. Double unders x 4 or single unders x 8....
by CFS | Feb 26, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Max pull-ups WOD: Teams of 2. One athlete works while the other rests. Athlete 1 does 10 wall balls. Then athlete 2 does 10 wall balls. Athlete 1 does 10 Russian Kettlebell swings. Then athlete 2 does 10...
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